1. High-Intensity Interval Training: At Results Fitness Studio you will do this type of workout at least one week a month – as our clients know it is a extremely challenging but immensely satisfying when completed and super effective! High-intensity interval training (HIIT) combines intense periods of work (ranging from 20 seconds to several minutes) with short recovery intervals for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism. Bonus, no special equipment for a HIIT workout — jumping jacks, jumping rope, push-ups, mountain climbers and burpees all work.
2. Ditch the Distractions: Results Fitness Studio has no TVs, no headsets, no reading, you are totally focused on your workout during your workout! This same principle applies when eating your meals. Be aware of what you are eating when you are eating. Be present during your workouts and during your meals! Love to watch TV, surf the Web or check your phone during meals? Distracted eating could leave you with extra padding. People who eat while distracted are also less likely to recall their meals. To help your brain register fullness, you must focus on your meal. Work to detox yourself from media distractions. Turn off the TV, put the phone away (texting under the table still counts!) and move the iPad to another room. Be present with your family & friends during your meals. You will all enjoy each other and the meal more by sharing your day and being thankful for the delicious food and wonderful company.
3. Protein- pump it up!: Protein intake is key to getting toned and trim. 20 grams of protein at regular intervals throughout the day for the greatest effect to maintain or increase lean muscle (which can help you slim down). Avoid eating large amounts of protein at one sitting, as studies show that eating excess protein, specifically at night, can negatively affect insulin levels and thus slow our metabolism. Think chicken, turkey, fish, beans, tofu and plain greek yogurt.
4. Overcome Fear of the Scale: Knowledge is power — at Results Fitness Studio our fitness trainers weigh our clients weekly. If you’re keeping track of your weight, you’re more likely to stop weight gain before it becomes a problem. And if you’ve lost weight, the scale is an invaluable tool for keeping the pounds off. If you start to see upward changes (more than a couple of pounds), that’s your cue to boost your activity and examine your dietary patterns
5. Find Fit Friends: Clients of Results Fitness Studio find a group of peers who are active and healthy. Your friends could be making you fat! Obesity may be “socially contagious” because studies find that food choices, fitness habits and weight tend to be similar among friends. In a study that spanned 32 years and included more than 12,000 people, researchers found that participants were 57 percent more likely to be obese if a close friend was obese. In fact, weight was more closely linked to social networks than family — meaning that friends trump genetics when it comes to obesity. The good news is that healthy habits (and weight) are as socially contagious as unhealthy habits.
6. Get Your Rest: Lack of sleep makes us tired, causes dreaded mood swings and increases our appetite by disrupting hunger and fullness hormones. Keep your hunger hormones in check by aiming for seven to eight hours of sleep each night.
7. Eat Your Calories, Don’t Drink Them: Drinking sugary beverages like soda and juice is closely linked to obesity and other adverse health conditions, including diabetes and heart disease. Replace sugary drinks with plain water, seltzer with a splash of lemon or fresh-brewed herbal tea. If you must have a little sweetness, add a quarter cup of 100-percent fruit juice to plain seltzer.
8. High in Fiber – Low in Calories: Eat foods with low energy density — that’s a fancy way of saying foods that are high in water and fiber and lower in calories. These include broth-based soups as well as most fruits and vegetables. Foods like grapefruit, broth-based soups and veggies prior to a meal is a highly effective weight-loss strategy and has a favorable effect on body composition and cardio-metabolic risk.
9. No Miracle Cure: Americans spend an estimated $60 billion each year on diet products. The weight-loss industry is teeming with lose-weight-fast pills, potions and cleanses. There is no magic bullet. If there were, everybody would be fit and trim. Except for bariatric surgery, there are no drugs or products that are proven for long-term weight loss without modifying your diet (and usually exercise as well). Losing weight and being healthy demands dedication and consistency. A healthy, balanced diet combined with daily exercise is currently the best (and safest) solution science has to offer. Trainers of Results Fitness Studio are here for you to guide you through safe, effective and result oriented workouts.
10. Enjoy a “Little” Sweet Treat: You can have your dessert and eat it too. Portion control is key. When it comes to a sweet indulgences, make your mantra “one and done.” Single-serving pudding cups, individually wrapped fudge, frozen yogurt pops and small wrapped squares of dark chocolate are all great options.
11. Eat meals at Home: Routinely dining out is a diet disaster. It comes as no surprise that eating out is associated with obesity. The best way to limit the number of times you eat out is to keep a well-stocked kitchen. Make sure you have nutritious staples on hand, such as veggies, beans, legumes, fruits and lean poultry, low-fat dairy, eggs, hummus, broths and lots of seasonings — items to make a quick, healthy, delicious meal.
12. Limit or eliminate alcohol: Limiting alcohol or eliminating it entirely is one of the most effective ways to shed pounds. Just one shot of hard liquor equals about 100 empty calories, making moderate alcohol consumption a risk factor for obesity. If the thought of giving up beer, wine or cocktails entirely isn’t realistic, try some simple, calorie swaps; dilute your drink with naturally flavored seltzer and skip high-calorie mixers like sugary juice and soda; alternate alcoholic drinks with club soda and/or water.